Creatine and the Anti-Doping Framework
The WADA and USADA Stance
Creatine is a naturally occurring compound synthesized in the liver and kidneys. It is not on the World Anti-Doping Agency (WADA) prohibited list. As the UFC follows USADA's anti-doping policy, which aligns with WADA, creatine is legal for UFC fighters. It is considered a legal dietary supplement, not an anabolic steroid.
The Supplement Contamination Risk
Despite creatine being permitted, contamination is a significant risk for athletes. The supplement industry lacks pre-market FDA regulation, meaning products may contain banned substances not listed on labels. To reduce this risk, USADA advises athletes to use dietary supplements certified by third-party programs like NSF Certified for Sport®. Thorne, a UFC partner, offers NSF Certified for Sport creatine, which undergoes testing for banned substances.
Why Creatine is a Game-Changer for MMA Athletes
Creatine's benefits are particularly relevant to MMA, which demands explosive power, high-intensity effort, and quick recovery.
Performance Benefits of Creatine
- Enhanced Explosive Power: Creatine supports rapid ATP regeneration, the energy source for intense actions like strikes and grappling.
- Improved Training Capacity: It allows fighters to maintain high-intensity training longer, promoting strength and power gains.
- Faster Recovery: Creatine may help decrease muscle damage and inflammation, leading to quicker recovery.
- Increased Muscle Mass: When combined with resistance training, it can contribute to lean body mass increase, initially from water retention.
- Neuroprotective Effects: Some research indicates potential cognitive advantages under stress, beneficial for in-fight decision-making.
Practical Considerations for UFC Fighters
Creatine and Weight Cutting
Creatine can cause temporary water retention, potentially adding 2-5 pounds. While beneficial for muscle hydration, this can impact weight cutting. Some fighters might stop using creatine before weigh-ins to reach their weight goal. Reintroducing it post-weigh-in can aid recovery and rehydration.
Timing and Dosage
Options include a loading phase (20g daily for 5-7 days) followed by maintenance (3-5g daily), or starting directly with the maintenance dose. The latter takes longer for full saturation but is equally effective over time. Timing around workouts or meals does not significantly affect efficacy.
Comparing Supplement Certification Programs and Creatine Types
| Feature | NSF Certified for Sport® | Informed Sport Certified | Standard Creatine Monohydrate | Creapure® | Creatine HCl |
|---|---|---|---|---|---|
| Banned Substance Testing | Yes | Yes | No (relies on manufacturer) | Yes (certified batches) | No (relies on manufacturer) |
| Process Audits | Yes | Yes | No | Yes | No |
| Manufacturer Quality | High | High | Varies | High | Varies |
| Contamination Risk | Low | Low | High | Low | High |
| UFC Athlete Recommendation | Yes, highly recommended by USADA and UFC | Yes, well-respected program for athletes | Take at your own risk | High purity, good for certified products | Take at your own risk |
Conclusion: Making an Informed Choice
Creatine is a legal and well-researched supplement permitted for UFC fighters. Its benefits in boosting explosive power, training volume, and recovery make it valuable for MMA athletes. The primary challenge is avoiding contamination in the unregulated supplement market. Using only third-party certified products, such as those with the NSF Certified for Sport® label, allows fighters to safely gain performance benefits while protecting their careers. Fighters should consider their weight class, hydration, and commitment to product safety when choosing to use creatine.
Visit the USADA website for more information on their supplement policy and certified products.
